Unfortunately didn't get in any fast races at peak shape. What do you think I could have done off of these workouts?
6 x 4, 2 - 66, 32, 64, 30, 63, 29, 62, 29, 61, 28, 59, 28
And
3 x 4, 6 x 2 - 62, 61, 59 and 29, 29, 28, 27, 26, 26
All with about 300 jog rest. Discus please.
What's your current PR?
If you're pretty speedy, I would say that workout doesn't indicate anything faster than 65s (4:03).
Good paces, but low volume for 400s, and the 200s wouldn't be extremely difficult with 300 jog.
The finals 200s in the 2nd workout look decent but again, doesn't necessarily indicate a fast 1500m.
If you're more like a 2:00 ish 800 dude and better at 3k, the 200s are moving pretty well for a distance guy and you may be able to dip under 4.
I agree with this assessment.
Ballpark examples, if you're a 1430-1500 5k guy, I'd say you can run anywhere from 3:53-4:00. If you're a 1530-1600 5k guy, you might have trouble cracking 4.